CU Anschutz Health and Wellness Center Newsroom

Carrot Cauliflower Ginger Soup with Tofu

Written by Community Nutrition | February 28, 2025

Serves: 8

Ingredients

4 Tbsp. olive oil, divided
2 lb. carrots (approx. 6), peeled and chopped
1 small head of cauliflower, chopped
2 yellow onions, chopped
4 large garlic cloves, chopped
2 Tbsp. ginger, grated
1 package (about 14 oz.) fresh silken or firm tofu, drained

8 cups vegetable broth or stock
1 – 13.5 oz. can coconut milk
1 Tbsp. lemon juice (additional to taste)
Salt and pepper to taste
Cilantro, finely chopped, optional to garnish 
Pepitas, toasted, to garnish
6 cups cooked brown rice, wild rice, or quinoa

Method of Preparation

  1. Preheat the oven to 400°F.  

  2. Toss carrots and cauliflower in 1 Tbsp. oil and roast for 20-30 minutes turning halfway, until soft.

  3. Heat remaining 1 Tbsp. oil in a pot on medium heat.  

  4. Add the onion and sweat for about 1-2 minutes.

  5. Add the garlic and ginger. Cook for 30 seconds.

  6. Add drained tofu, vegetable stock, roasted carrots, and cauliflower. Simmer for 10 minutes.  

  7. Add the coconut milk, salt, pepper, and lemon juice. Simmer for another 2 – 3 minutes.

  8. Use an immersion blender or transfer to a Vitamix (or another highspeed food processor equivalent) to blend until smooth.

  9. Ladle the soup into a bowl with ¾ cup of brown rice and top with toasted pepitas and cilantro (optional).

Nutrition Facts Per Serving

Calories: 450 | Total Fat: 13 g | Saturated Fat: 4.5 g | Sodium: 270 mg | Total Carbohydrate: 73 g | Dietary Fiber: 10 g | Total Sugar: 12 g | Added Sugar: 1 g | Protein: 15 g

Adapted from Modern Food Stories
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